Month: October 2021

10042021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) DYNAMIC WARM-UP | 3:00 3 Sets :20 Toe Touch + Jump – Rest :10 :20 Mountain Climbers – Rest :10 then Row 3:00 increasing speed POWER SNATCH PROGRESSION | 12:00 • Coach leads reps, 3-5 reps per progression. Then let athletes move for 3-5 […]

211002

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (2) EMOM 5 2 Clean & Jerk • Add weight in each minute Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Part: Metcon (Time) Partner WOD after “Grace” Accumulate With a […]

10012021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Spend no more than 7:00 here 30 Jumping Jacks 10 PVC Pass-Throughs 30 Skier Jacks 10 Air Squats 30 Mountain Climbers 10 PVC Front Squats Front Squat (10 10 10 10 10) WoD: Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 Sit-ups 10 […]

211001

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 50 Double-Unders 15 Cal Bike Rest 2 Min WoD2: Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 50 Double-Unders 15 Cal Row Front Squat (5 5 5 5) Do this after WOD 65%